CATEGORY |
CUISINE |
TAG |
YIELD |
Grains |
Italian |
Digest, July, Fatfree |
8 |
Servings |
INGREDIENTS
1 |
cn |
Garbanzo beans |
1 |
cn |
Great Northern Beans |
1 |
cn |
Red kidney beans |
1 |
|
Or 2 cans diced cooked |
|
|
Tomatoes |
2 |
lg |
Carrots |
1 |
|
Or 2 large onions, chopped |
2 |
|
To 6 cloves of chopped |
|
|
Garlic |
2 |
lg |
Carrots, cut in thin strips |
2 |
|
Stalks celery, cut in |
|
|
Chunks |
3 |
|
To 4 heaping Tbsps of |
|
|
Italian Seasoning |
1/4 |
ts |
Red pepper flakes |
1/2 |
lb |
Pasta |
INSTRUCTIONS
Saute garlic and onion till soft. Add beans (entire can) and tomatoes and
3 ca ns of water. When hot, add Italian Seasoning. Bring to a boil, then
cook till sp ices are well-blended. Add pasta, carrots and celery and cook
till pasta is ready - - about ten minutes. Carrots should be slightly
crunchy. Adjust seasonings if desired. This makes a thick stew. If you
like it wetter, use more water.
I expect you could lower the fat by reducing the amount of beans. This is
an adaptation of a recipe calling for sausage and other meat. You can add
non-fat Parmesan cheese at the table if you want.
Serves 8 or 9.
Cindy Tobias, cltobias@ccit.arizona.EDU. Fatfree Digest [Volume 9 Issue 35]
July 26, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using
MMCONV
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
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